Acknowledgments
We, the National Youth Councils of Portugal, Greece, Italy and
Romania, would like to express our gratitude to the many people,
who worked for the success of the â&#x20AC;&#x153;Nutrition 4 YOUthâ&#x20AC;? project.
A special thank you to:
All participants from Portugal, Greece, Romania and Italy
The Portuguese University Sports Federation (FADU)
Portuguese Directorate-General for Health (DGS)
The Portuguese Institute for Sports and Youth (IPDJ, I.P.)
Lisbon School of Health Technology (ESTeSL)
Estoril School of Tourism and Hospitality (EHTE)
Travel & Flavours

02

Nutrition 4 YOUth
The "Nutrition 4 YOUth" supported by the Youth in Action Programme (European
Commission) and promoted by four National Youth Councils from Portugal, Italy, Greece
and Romania encourages healthy life styles by empowering youth to make healthy
choices, not only, in the ﬁeld of nutrition by learning how to buy, prepare and cook
healthy meals with a low budget but also in the ﬁeld of physical activity by engaging
youth in outdoor activities.
Lisbon hosted the training course “Healthy Eating on a Budget” from 31 October to 5
November 2013. Guests' speakers and trainers included chefs, registered dietitians,
physical education professionals, public health ofﬁcials and experts in the ﬁeld of youth
health. This was a great opportunity for 24 European young people to improve their
cooking skills and learn how to enjoy green/open spaces to practice physical activity (for
more information about the project: http://www.cnj.pt/nutrition4youth/).
The eBook “Nutrition 4 Youth - Tips & Tricks” is an easy tool for you(th) to learn how to
plan, buy, store, prepare and cook food on a budget. The cooking tips and tricks were
suggested by all the participants to guarantee the gastronomic and cultural diversity. It is
also a tool with practical tips to inspire you(th) to practice physical activity.
To set yourself up for success, think about adopting a healthy lifestyle with a number of
small, manageable steps rather than one big drastic change. If you approach the changes
gradually and with commitment, you will become a healthy chef and an outdoor
enthusiastic sooner than you think!

03

1) Youth Health & Policies on Food and Nutrition
Director of the National Program for the Promotion of Healthy Eating
Portuguese Directorate-General for Health
Good health is of great importance to fulďŹ ll the potential of young people and to give
them the possibility to play an active role in our society. Poor health can also reduce
young people's social integration, harm their education and reduce their employment
prospects. As many of the health problems young people will encounter as adults such as
cardiovascular disease, diabetes, stroke, cancers and mental disorders â&#x20AC;&#x201C; will have their
genesis in the child and adolescent years. Luckily the most important health
determinants are related with food and sport habits and can be prevented early.
We also know today that prevention is not just about education. And that a successful
strategy in nutrition and food policy must be multidisciplinary and developed jointly by
several ministries and public policies, from education to health, urban planning,
employment or environment. Engagement in whole-of-government, whole-of-society
and health-in-all-policies approaches are crucial, and highlighted in the 2013 WHO
Vienna Declaration on Nutrition and Noncommunicable Diseases in the Context of Health
2020.
With all this scientiďŹ c evidence, strategies for promoting healthy eating habits should
seek new and more effective approaches. Namely the creation of non-obesogenic
environments in schools, sport facilities or entertainment, such as movie theaters or
public places; the teaching of culinary skills throughout all levels of education and the
obligation of universities to offer an apprenticeship to health through food and sports
offer. To achieve these objectives policies on food and nutrition need to be stable, and
designed over the medium term including and consulting with young people in its
construction.

04

2) Gastronomy
Travel & Flavours
Chef FĂĄbio Bernardino
Gastronomy is a multidisciplinary and interdisciplinary concept that involves
science and knowledge such as history, economics or sociology, embracing the
sciences of nutrition and food themselves. Gastronomy is the art of knowing
how to enjoy foods and how to prepare food, which includes the entire food
chain, from cultivation to preparation, confection and consumption. The
challeng today goes through adjusting cooking and gastronomy, managing to
confection meals that are low cost, healthy, tasty and aesthetically attractive
and, above all, in line with contemporary society and its limitations.
The globalization of gastronomy brings with it a set of challenges that are not
consistent with the food traditions of each country. The existence of an ease
of contact with international cuisine doesnÂ´t brings, in certain circunstances,
the sustainability of a healthy, seasonal and traditional food. Yet it is precisely
this globalization that allows us to achieve, today, a more varied diet and, as
such, internationally in all countries.
Mediterranean cuisine is an example of this situation - both a traditional and
international cuisine beyond the Mediterranean basin, presses the
consumption of fresh fruits and vegetables, cereals, bread, a healthy
vegetable fat unique in its cuisine the olive oil, seasonal, and the use of spices
and herbs.
Beyond the origin and culture of gastronomy, the art of knowing how to
confectioning and properly prepare food is transverse to the world, being
essential for a balanced diet the acquired knowledge in practice or in the oral
tradition of each individual, how to choose foods - in terms of freshness ,
seasonality and interpretation of labeling , in short , measure the
organoleptic characteristics of the product -, as pre-prepare them - with
regard to cuts, marinades and a like -; confectioning them and also how to eat
them , staring at the ingredients and meals not only as the suppression of an
aforementioned physiological need, but also as source of pleasure, and
emotional and social bond, according to the memory of ďŹ&#x201A;avours.

05

Healthy & Cheap
Is it possible young people eat healthy and on a budget?
Yes, you just need to adopt some strategies and practices that easily will be part of your
daily life!
You can start to prepare your meals at home, in order to control the food that you eat and
the way that you cook it. Purchase prepared food is more often linked with expensive
and energetic than homemade meals. Never before the lunchboxes were as common as
today! Why not follow this economical and healthy trend?
Not only spaces equipped with proper material to conserve and warm up the food are
growing, but you also can ﬁnd a wide variety of food containers and thermal bags able to
conserve the food temperature for a long period of time.
Another way to transport meals is using a refrigerated system. For this you need a cooler
bag and a reusable ice sheet. If the meal needs to be warmed up you can simply use a
microwave or, if you don't like it, use the oven or the double boiler method.

What do you need for the double boiler method?
» A source of heat (gas or electric stove);
» One big pot with water that should stay in contact with the heat source;
» A smaller pot, where you put the meal, to stay inside the other pot,
surrounded for the water.

06

And what about eating with friends? You can organise these moments at home or
in some other place with homemade food and take the chance to share some
culinary skills.
Food Safety…
» Bacteria multiplication increases between the 5ºC and the 65ºC and it can affect
food safety! That's the reason why meals shouldn´t be conserved between 5ºC and
65ºC. Be assure not to forget to use a reusable ice sheet or to be sure that food inside
thermal food containers is properly hot (for example, liquids should boil before
added to the containers).
» You should also pay attention to the way you defrost food …. Never do that at air
temperature! It is preferable if you use the fridge or choose a very cool place.
» Finally, if you need to freeze food, make sure that your device has a speciﬁc area of
rapid cooling system, that usually it's a smaller compartment.

Tricks
» Bread, fruit and dried food like cookies are some examples that can be
at room temperature and also great options for snacks between meals.

Some tips to control what and how we eat…
1 – Have a meal with friends/family rather than while watching TV;
2 – Avoiding long periods of time without eating allows us to better control what we
eat during the day;
3 –Start the main meals with a vegetable soup or even a salad to control the amount
of food that we eat and also ensure a good intake of ﬁber, vitamins and minerals. But
pay attention you can add a small amount of olive oil or vinager or lemon juice and
avoid to add sauces (mayonnaise...).

Key elements for successful food management:
1. Buy high quality nutritional foods essential for our body instead of other
foods rich in “empty calories”, like soft drinks, candies, cakes,…, without
nutritional interest;
2. Reduce food waste by buying and cooking just what will really be consumed
and using them to the fullest;
3. Conserve food properly in order to keep all its organoleptic characteristics;
4. Use healthy cooking methods that control the amount of fat and salt
added.

To improve this management it's useful a better understanding on how foods are made
and what are our nutritional needs. Nutrients are the units of food, resulting from the
digestion (the decomposition food process) and are mainly absorbed at the intestinal
level. There are two main categories of nutrients: the micronutrients (vitamins and
minerals) and the macronutrients (proteins, lipids, carbohydrates and ﬁber).
Micronutrients also called as non- energetic nutrients compared to macronutrients are
less needed as they aren´t an energy source for us. Their main function is related with
body regulation in different ways. Therefore, the need in macronutrients is higher. The
following table summarizes the main functions and major food sources of each
macronutrient:

Carbohydrates
MAIN FUNCTION:
Main source of energy.
MAIN FOOD SOURCE:
According to the molecular structure carbohydrates can be divided in two categories:
Simple carbohydrates: sugar, jellies, soft drinks, fruit.
Complex carbohydrates: bread, rice, pasta, potatoes, cereals and derivatives.
Preference should be given to the complex carbohydrates. The digestion and absorption is
slower increasing the level of satiety.
ENERGY*:
1g provides 4Kcal

*Curiosity…
The unit of energy in
food is the kilocalorie
(kcal) or kilojoules (kj).
1Kcal = 4.18 Kj
Alcohol is also a source
of energy: 1 gram
provides 7 kcal

Fiber
MAIN FUNCTION:
Dietary ﬁber consists of nondigestible carbohydrate.
It plays an important role in the regulation of intestinal transit and absorption of cholesterol
and simple carbohydrates. Also contributes to increase the feeling of satiety
MAIN FOOD SOURCE:
Vegetables, legumes, fruits, Integral cereals (Not processed) like rice, whole wheat pasta and
bread.
ENERGY*:
1g provides 2Kcal

09

STEP 1 – PLAN
Generally, food guides from the different countries indicate that we
should:
» Prioritize the consumption of vegetables, fruits and cereals (preferably
whole grains);
» Limit the consumption of energy-dense foods (rich in simple sugars and fat)
such as cakes, chocolates, soft drinks and fried food;
» Limit the consumption of protein foods, especially from animal sources;
» Limit the use of salt or the intake of foods rich in salt like the processed
food.

By using this information you can plan as detailed as possible the meals that you would
like to do in the next few days/weeks. After that you should prepare a grocery list that
will allow you to manage needs according deﬁned budgets and reduce the probability of
buying energy-dense foods.
Attention: Grocery shopping when feeling hungry may induce people to buy unplanned
and usually non-healthy food.

10

STEP 2 – CHOOSE FOODS
PACKAGED FOOD
What to read on a food label?
1 – Ingredients: the ingredients list is organised according a descending order. The
higher amount into the food for the lowest amount. Thus, if ingredients like sugar, fat
or salt are in the ﬁrst positions you should avoid selecting them.
2- Choosing food according the nutritional facts:
a.You should compare labels of similar foods (for example, compare different kinds of
milk, cookies or cereals).
b.Then you have to be sure that you are comparing the nutritional information
according to the same amount of food (for example 100g or 100ml).
c.Finally, you should select the product with:
» Less energy value associated (kcal ou kj);
» Less amount of simple carbohydrates - sugar;
» Less amount of fats, mainly saturated fats;
» Less amount of salt.
3 – Don't forget to check the expiration date
4 – Analyze the origin of the products, and prefer the ones produced locally or at a
national level. In this way you're reducing the environmental impact caused by the
production and commercialisation of food.

Tricks
» Many ﬁber enriched foods are at the same time enriched in simple
carbohydrates (sugars) and lipids (fats)!

11

STEP 3 – TRANSPORT AND CONSERVATION
It is really important to ensure that food is transported and stored properly, especially
when they need to remain at low temperatures.
When taking food home from the supermarket take it straight home, especially chilled
and frozen foods, and immediately transfer the food into the fridge or freezer.
Additionally, for chilled and frozen food you should use reusable ice sheets as well as
proper cooler bags and reduce to the maximum the time of transportation.
It's also important to adopt some strategies to organise the fridge, namely:
» Door: store food that does not spoil with varying temperatures (preserves and eggs)
» Inside the fridge you should organize the other food. Vegetables should be at the
bottom of the fridge and the most perishable foods (meat and ﬁsh not cooked) on the top.
How to organise the pantry?
Organising the pantry in accordance with the food groups (preserves, cereals, crackers,
...) is an effective strategy to easily realise what are the products in a small and large
amount. Similarly, arranging them according the expiration date allows to reduce food
losses (those which dates end ﬁrst should be more visible to be used also at ﬁrst – keep in
your mind: FEFO – First Expired First Out!).

12

STEP 4 â&#x20AC;&#x201C; COOKING
Use methods that better control the use of fat amount: baked, boiled, grilled, stewed.
Âť Use privilegie methods that do not need to maintain food at high temperatures over
long periods of time, for example, stir-frying, cooking al dente or using the pressure
cooker.
Âť Make the most of the food properties by reducing the nutritional losses and the
production of food waste, privileging for example the vegetables and fruits as a
whole.

TIPS & TRICKS
… to make a better nutritional balance:
Use fresh tuna instead of canned one you can reduce sodium!
… to make it in a lower budget:
Use just one kind of onions.
… to make it easier/ more accessible:
To avoid crying (onion) breathe through the mouth and
keep the onions in cold water for a few minutes…

Cooking method
Wash, peel and cut the vegetables into small pieces.
Separately, place the tuna with chopped dried ﬁgs and garlic, seasoning with olive oil and balsamic ﬁg vinegar.
Mix the vegetables with tuna, involving carefully diced almonds and chopped chives.

TIPS & TRICKS
… to make a better nutritional balance:
Your lunch or dinner always need to have vegetables.
Try to take out the salt!
… to make it in a lower budget:
Use a common and cheeper vinegar.

Cooking method
Sauté the savoy cabbage and red cabbage cut into julienne in olive oil with onion.
Remove, season with salt / herbs / spices to taste, the juice and zest of lemon and lime, raspberry vinegar and add the whole
raspberries.
Mix well and serve in a bowl.

TIPS & TRICKS
… to make a better nutritional balance:
We recommend to start your lunch and dinner with a vegetable soup.
We can keep out lipids without chourizo and keeping ham.
… to make it in a lower budget:
Change sweet potato and use potato.
… to make it easier/ more accessible:
Cook more quantity ...
Keep it in the fridge and in 5 minutes you can heat up and eat.

Cooking method
Peel the vegetables. Place the sweet potatoes to bake with head turnip, carrot, onion, leek, celery, zucchini and half part of the garlic,
seasoning with salt.
Once the vegetables are cooked, grind and incorporate Portuguese kale cut into julienne.
Cook the chorizo in a little water. Remove the chorizo and cut into cubes, incorporating in the soup, at the ﬁnal and add rest of garlic
and olive oil.
Serve the soup with some green foam sausage on top taking care to mix only when introducing the dinner spoon.

TIPS & TRICKS
… to make a better nutritional balance:
Add some bread, some white meat or some pasta to be
more nutritionally balanced.
The recipe is healthy but it can be too light for a lunch and/or dinner.
… to make it in a lower budget:
You can change pumpkin for carros.
… to make it easier/ more accessible:
The recipe is easy to remember and prepare.

Cooking method
In a pan, insert the oil, sauté the onion and enter the pumpkin, potato, zucchini and carrot.
Enter the water and cook.
Grind until mixture is smooth, and enter the juice and zest of orange.
Season with black pepper, salt / herbs, cloves and ginger to taste.
Serve hot in a bowl.

TIPS & TRICKS
… to make it in a lower budget:
Use only normal potatoes.
Try to reduce or take out the salt!
… to make it easier/ more accessible:
Replace the chestnuts because you have to peel them ﬁrst, boil them
separately and after that boil them with the rest of the vegetables.
Difﬁcult to prepare the chestnuts because you have to cut them in the
middle to remnove the skin.
Buy peeled chestnuts.
… to make it in a lower budget:
Use normal honey.

Cooking method
Sauté the white and purple onion and garlic in olive oil. Add celery, sweet potato, carrot and peeled chestnuts.
Add the water and cook.
Grind all up to get a cream that maintains some characteristics of rough texture (does not reach the point entirely liquid).
Season to taste with salt / herbs / spices and black pepper.
Serve the soup in a bowl with a wire rosemary honey to taste.

TIPS & TRICKS
… to make a better nutritional balance: Less olive oil.
Use olive oil crude to save nutritional propreties
… to make it in a lower budget: Cheaper ﬁsh (instead of tuna ﬁsh).

Cooking method
Tuna: pour a little olive oil in a sauté and place the tuna until braising.
Remove and let rest.
Vegetables: in the same sauté, brase the different vegetables and mushrooms once you cut them into julienne, seasoning with salt and
lime juice and lemon.
Finally, sesame seeds in sauté.
Serve the tuna on a bed of vegetables and sprinkle with toasted sesame seeds.

TIPS & TRICKS
… to make a better nutritional balance:
Reduce the ammout of olive oil.
Increase the ammout of ﬁbre with integral pasta.
… to make it in a lower budget:
Choose cheapest ﬁsh.
… to make it easier/ more accessible:
Use only one type of ﬁsh.

Cooking method
Bake the fettucini in water with a little salt.
Sauté the onion in a little olive oil, insert the bay leaf, tomato and red pepper. Add the ﬁsh and the core of the clam. Bake.
In the pan in which the ﬁsh was cooked, enter the fettucini after drained.
Mix well and serve immediately with chopped parsley.

TIPS & TRICKS
… to make a better nutritional balance:
If it is dried and salted cod, soak it in water (change water between)
during two days to reduce sodium.
… to make it in a lower budget:
Choose a cheaper ﬁsh
… to make it easier/ more accessible:
Use fresh cod and you don´t need to soak it in water.

Cooking method
Cut the eggplant lengthwise and sauté in a hot core.
Develop small skewers of chicken breast, alternating the meat with assorted cherry tomatoes, giving color and diversity to each of the
kebabs.
Core the kebabs on a hot sauté and season with black pepper and then salt / spices.
In the same sauté tower pine nuts / dried fruit and set aside.
Sauté the purple onion with white onion, garlic and dried tomatoes.
Flambé the shallots in brandy.
A plate, deposit eggplant with onions and dried tomatoes. Pour over them the skewerd and ﬁnish with the shallots and sprinkling with
toasted fruit, grated cheese and basil.

TIPS & TRICKS
… to make a better nutritional balance:
Remove visível fat from the meat. Don't Be affraid ...
The alcool of wine desapear after cooking.
So at the ﬁnal only have the ﬂavour of the wine withiut calories and alcool.
… to make it in a lower budget:
Choose the most expensive ingredient and change with a cheaper one
and keep the recipe.
Choose only one kind of mushrooms.

Cooking method
In a hot sauté mark the pork tenderloin. Remove and let stand.
In the same sauté, and the leveraging the meat released juices, pour a little port wine, garlic and black pepper. Cover the tenderloin
with this mixture and bake in the oven to ﬁnish the meat at the point of preference.
In a pan, bake the beans with water. Once cooked, drain.
In a pan, sauté some garlic in olive oil and insert the pods, crushed coarsely with a fork. When they are almost done, enter the
hazelnuts previously toasted in a sauté.
Sauté the mushrooms with onion and season with white wine, pepper and garlic.
Serve the tenderloin on a bed of crushed beans and topped with sauté mushrooms.

TIPS & TRICKS
… to make a better nutritional balance:
You can add a piece of bread to balance the plate.
… to make it in a lower budget:
The chicken is one of the cheapest meat and the vegetables usually have
a good price.

Cooking method
Cut the eggplant lengthwise and sauté in a hot core.
Develop small skewers of chicken breast, alternating the meat with assorted cherry tomatoes, giving color and diversity to each of the kebabs.
Core the kebabs on a hot sauté and season with black pepper and then salt / spices.
In the same sauté tower pine nuts / dried fruit and set aside.
Sauté the purple onion with white onion, garlic and dried tomatoes.
Flambé the shallots in brandy.
A plate, deposit eggplant with onions and dried tomatoes. Pour over them the skewerd and ﬁnish with the shallots and sprinkling with toasted
fruit, grated cheese and basil.

TIPS & TRICKS
… to make a better nutritional balance:
We could use the vegetables we boiled as a side dish.
We could grill the meat instead of frying it.
… to make it in a lower budget:
We could use chichen instead of pork.
… to make it easier/ more accessible:
The process can be easier by adding water from the beginning instead of frying.

Cooking method
Sauté the mushrooms and ﬁnely sliced carrot in a little olive oil and garlic.
Enter the risotto rice and when it is translucent, go adding the vegetables aromatic broth (which should be prepared in advance using
only water, salt and waste - bark - vegetables) slowly until cooked rice.
When almost ﬁnished, enter the asparagus and pork cheeks that were previously cooked in sautéed onion, garlic and vegetable broth,
seasoned with pepper.
Remove and serve immediately.

TIPS & TRICKS
… to make a better nutritional balance:
Don't put all of the yellow part of the egg to reduce fat and cholesterol.
… to make it in a lower budget:
Use a cheaper dried fruit , because nuts are expensive in almost all countries.

Cooking method
Beat the eggs with the sugar and cornstarch.
In a saucepan, boil the milk with the vanilla bean and cinnamon stick. After boil, cool slightly and add to the previous mixture stirring
constantly.
Sauté in a sauté the fruit, leaving free a little juice and add a little honey and mint.
Sprinkle the carob cut into pieces with a little sugar and honey. Bake in the oven for toasting.
Depositing the fruit in a bowl, cover with a little cream and sprinkle with praline (optional can use nib's).

TIPS & TRICKS
… to make a better nutritional balance:
Use low fat cheese and fat free and no added sugar yogurt.
… to make it in a lower budget:
One desert a week or two in two weeks!

Cooking method
Enter the curd with whipped cream and yogurt.
In a sauté pour the pumpkin cut into tiny pieces along with the vanilla pod and cinnamon stick. Bring to a boil and then bake slowly until
you get a smooth pulp.
To make the crunchy juniper, bake sugar with juniper extended in a tray and take it to the oven.
In a bowl pour the mousse curd, add a little of pumpkin couli and top with crisp juniper.

Nutritional Facts
Calories (Kcal)

28

Proteins (g)

Lipids (g)

4
1
4
1
persons people persons people
1473
368
24,5
6,1

4
1
persons people
59,3
14,8

Glicids (g)

Fiber (gr)

4
1
4
1
persons people persons people
216,8 54,2
1,4
0,4

Source: Tabela da Composição de Alimentos. Portugal 2010.

Sodium (mg)

4
1
persons people
895,5
223,9

PASTEL DE BELÉM ICE CREAM
Ingredients

Quantity

Milk
Cream
Brown sugar
White sugar
Egg
Cinnamon

500 ml
100 ml
100 g
50 g
1
1g

TIPS & TRICKS
… to make a better nutritional balance:
Reduce the ammount of sugar.
… to make it in a lower budget:
Change the cream by fat free and no added sugar yogurt.

Cooking method
Beat the cream with the brown sugar.
Heat the milk with the cinnamon until boiling.
Beat the egg white with the sugar and add it the previous mixture after it has cooled a bit, incorporating carefully.
Serve with whipped cream in a bowl, cover with prepared pastel de Belém. Put those prepared in the freezer for 24 hours before serving
and stirring from time to when to acquire a creamy texture.

Nutritional Facts
Calories (Kcal)

Proteins (g)

Lipids (g)

4
1
4
1
persons people persons people
1236
309
26,3
6,6

4
1
persons people
49,5
12,4

Glicids (g)

Fiber (gr)

4
1
4
1
persons people persons people
175,9
44,0
0,2
0,1

Source: Tabela da Composição de Alimentos. Portugal 2010.

Sodium (mg)
4
1
persons people
340,3
85,0

29

Youth & ity
Physical activ

Youth & Physical activity
Portuguese University Sports Federation (FADU)
Nowadays is common to ﬁnd guidelines that recommend that all young people should do
physical activity in a regular way. Similarly we know that this regular activity produce a
positive impact on anxiety, depression, mood, and wellbeing which may inﬂuence on
academic achievement. In general it's important to achieve their aspirations and
developing their leadership and citizenship skills.
According to World Health Organisation (2014), regular moderate intensity physical
activity – such as walking, cycling, or participating in sports – has signiﬁcant beneﬁts for
health. Current numbers show us that the time allocated to physical activity among
young people, has declined over the last decade, with special impact in academic age.
This fact has been linked to increased rates of obesity, cardiovascular disease and poor
mental health.
Changing health behaviors is complex but required. We can ﬁnd this opportunity through
outdoor activities where it's possible to ﬁnd a good and healthy environment, different
kinds of interesting and low-cost activities and where all people, regardless of age or
experience, can ﬁnd ways that really satisfy your own style and improve their quality of
life, participating individually or with family, friends, colleagues or in organized
structures.

Tips to Get Active - Adding physical activity to your day
1. Start slowly increasing your physical activity to meet the physical
activity recommendations for your age.
2. Physical activity doesn't mean only sports – it can include everyday
things like walking the dog, planting a garden, playing tag, building a
snowman, tobogganing, and even household chores like raking the leaves,
or sweeping the garage.

32

You can choose to:
» Walk, run or bike instead of getting a ride
» Do something you enjoy - run, jump, swim, skateboard, snowboard, ski,
skate, hike;
» Check out yoga, hip-hop, or aerobics classes
» Take the dog for a walk
» Dance to your favourite music
» Rake the leaves, shovel snow, carry the groceries home
» Join a team at your school
» Set physical activity goals with your friends and family
» Reduce screen time

Tips for children and youth aged 5–17
» Be active active at least 60 minutes of moderate- to vigorous
intensity physical activity daily.
» Get stronger by doing activities that build muscles and bones at
least three days a week.

Tips for Young adults aged 18 - 30
» Be active at least 2.5 hours a week to achieve health beneﬁts.
» Focus on moderate to vigorous aerobic activity throughout each
week, broken into sessions of 10 minutes or more.

33

If you do someting ..
you spend…
Daily activity
Kissing
Shopping
Cooking
Being on the couch
Write
Study
Talking on the phone
Make love
Dishwasher
Clean the house
Up the stairs